I would try to add some more protein in your post workout meal. You've just shredded a poop-load of muscle, and it needs to rebuild. Take out a little meat from a different meal and eat it with your spaghetti.

No! Bad! You need to be doing full body workouts, cardio doen't halp you lose weight, abs are made in the kitchen, and you don't ever fucking do cardio, you HIIT, like a man! Lots of protein, lots of fiber, lots of dairy, full body compound moves, 3...to...1 ratio lower to upper body...more muscle mass...muscle burning 50 extra calories a day...HIIT...*pant pant*.

Try doing a quick 8 excercise full body compound move plan, 3 sets of 6-10 reps each, jump rope in between sets 3 minutes, keep the intensity high, and keep it lower than 45 minutes. do a 3 to 1 ratio lower to upper body, 1 excercise for every body part except a pressing movement with your shoulders and a pulling movement as to not create an imbalance between the 3 heads, and 3 excercises for the upper legs(squat, leg extension, leg curl). Ignore things like calves and forearms for now. Try a program like: Squat, Incline Bench, Reverse Lunge, High Step, Power Cleans from floor, Deadlift, Hanging Oblique Leg Raises, and Dips.

Then do 15 minutes of HIIT before heading on home. Don't forget your warmups and cooldowns, and your protein shakes after the workout, and your protein shooter before.

My psychologist, when I needed one, was a former Naval instructor, and was trained as an M.D. before becoming a psychologist. He was a Harvard trained specialist who was one of the pioneers in blending physiological factors with mental health, such as the health benefits of exercise.

However, he didn't know much about weight-lifting, or to establish a program. Some people here are a little more qualified.

===

Jumping rope between sets is mostly an impossibility, as the fitness area is small. Also, I was under the impression you don't want more than 30-60sec of time between sets.

===

As for more protein after working out, I have seen in numerous sources that 2:1 or 4:1 ratio of carbs to protein is the desirable thing, since your muscles need more carbs than protein to begin the synthesis process. Seeing as I snack on high-end deli meats, yogurt, and cottage cheese, I think that's providing good protein

===

Due to how my work day is set up, I typically eat a huge amount of fruit in the morning and a huge amount of veggies at night because I won't get enough of an intake of those items. I sometimes have canned fruit with the cottage cheese to offset the taste, but that's typically how it goes. As I said, substituting milk for the water I typically use will help with getting some good protein in the morning. If I have time (like yesterday), I'll also make eggs. But typically, yeah, high-fiber cereal, then a higher-protein snack about 2-3 hours later (and a workout an hour after that).

I don't think they'll let me use a blender at work because it's a small office. Can anyone comment on pre-making a shake in the morning and drinking it later?